August 8, 2016

Monday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

200 m run/300 m row

2 Rds

10 front squats

10 hang cleans

10 ohs

STRENGTH:

Front squat

6X3 @80% 

All working sets

METCON:

7 min AMRAP

7 bar over Burpees

7 snatches 95/65

Rest 2 min

5 min AMRAP

5 power cleans 95/65

5 thrusters 95/65

ACCESSORY:

Shoulder Complex


MODWOD PROGRAM

WARM UP:

200 m run/300 m row

2 Rds

10 front squats

10 hang cleans

10 ohs

STRENGTH:

Front Squat

5 x 5 Coach Picks Weight

All working sets

METCON:

7 min AMRAP

7 bar over Burpees

7 snatches 45/35

Rest 2 min

5 min AMRAP

5 power cleans 45/35

5 thrusters 45/35

ACCESSORY:

Shoulder Complex

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